Yogi Squat (Malasana)
Yogi Squat (Malasana) is a deep, grounding squat that stretches the hips, groin, and lower back while also strengthening the legs and improving ankle mobility. It’s a great pose for opening the pelvis and promoting flexibility in the hips, making it beneficial for yoga practitioners, especially in hip-opening sequences or before seated postures. This squat is also commonly used in restorative and meditative practices to enhance grounding and stability.
Key Points
- Alignment:
- Begin standing with your feet about hip-width or slightly wider apart, with your toes pointing outward slightly (around 45 degrees).
- Keep your spine long and your chest open, avoiding rounding your back.
- Press down evenly through your feet, distributing your weight between the heels and the balls of the feet.
- Movement:
- Slowly bend your knees, lowering your hips down toward the floor.
- Keep your heels on the ground, but if they lift, use a block or a cushion underneath your heels for support.
- Bring your thighs as close to your torso as possible while maintaining a straight back.
- Lower your hips so that your thighs are parallel to the ground or even lower, aiming for your knees to be directly above your ankles.
- Bring your palms together in front of your chest in prayer position (Anjali Mudra) or place your hands on the floor for additional support.
- Engagement:
- Engage your core to keep your torso upright and your spine long.
- Press your elbows gently into your inner thighs to open your hips and deepen the stretch in your groin.
- Keep your chest lifted, avoiding any rounding of the back. Think of lengthening through the crown of your head.
- Relax your shoulders away from your ears, keeping the arms active and engaged.
- Focus:
- Focus on grounding through your feet while keeping your body aligned and steady.
- Breathe deeply and steadily, allowing the hips to release with each exhale.
- Keep your gaze soft and focused, either forward or slightly down to maintain balance.
- Breath:
- Inhale as you lengthen through the spine and prepare to squat deeper.
- Exhale as you lower your hips further toward the ground, allowing your knees to track in line with your toes.
- Maintain smooth, steady breaths to help release tension in the hips and lower back.